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I'm a mother of 4 with an ambition for running. I spend most of my time chasing after my kiddos but I stick in some training and chase my PR's when I can. I graduated with a B.S. degree in Exercise Science and then obtained an A.S. degree in Physical Therapy. Although I stay at home with my family, I use blogging as an outlet to gain and share any knowledge that can. Thanks for stopping by and letting me share my experiences with you!

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Monday, August 9, 2010

I Promise...it will help!

In almost every running magazine I read there's always a question about the effectiveness of stretching and let me tell you...I PROMISE it makes a difference. I've been able to increase my stride length with my running which has boosted my pace. It's how and what you stretch that has a positive/negative result.

#1 Rule - NEVER stretch a cold muscle. You're more likely to tear the muscle and do more damage than good. To warm up a muscle go for a slow jog, take a warm bath, or apply a heating pad (moist heat is best but just be cautious so you don't burn yourself). I don't ever stretch before my run. I take the first mile as a warm up so I can literally can warm-up the muscles and then I go for my run whatever my goal may be for the day. Then AFTER my run is when I hit the stretching.

#2 Rule - Don't bounce! This actually can cause the muscle to tense up and also can lead to a tear. Just hold the stretch for 30-40 seconds and as the muscle relaxes you can slowly stretch further.

Important muscles to stretch for running/walking. Click on the muscle for a link on how to stretch.

Even if your not a runner these stretches make a huge difference especially later in life. As I worked in physical therapy I spent A LOT of my time with the older generation (75+ years) many of whom I was helping to walk again after an injury or just plain regression in health. The main culprit that kept them from walking...tight (or shortened) muscles. For example, when the calve muscles are shortened it pulls the heel chord tight making it hard to get the foot flat on the floor. This results in unstable walking and leads to a higher risk of a fall which is ofter why the elderly stop trying to walk. It's a fear of falling that makes them lose a lot of independence.

By keeping these muscles lengthened through proper stretching not only will help increase your stride length, prevent a muscle injury, or help with muscle soreness, it also will help you later in life as the muscles tend to tighten as we get older. So just extend your fitness routine by a few minutes and squeeze in a couple stretches. Your muscles will thank you.

One thing that is interesting is my son (who was training with some world class rowers last year) never stretched until post workout. For sure - they would spend a lot of time warming up (rowing 5K for example), but the stretching always came in the cool down phase of their workout. What's the current view on that?

You know, I always knew you were supposed to stretch but wasn't really sure why (us that dumb of me?)..... It makes sense that it would improve your stride now that you mention it. I might have to give stretching more of a try!